12.03.2019
- Natalie Holovach-Sisk
- Dec 2, 2019
- 1 min read
WARM-UP
1) Dynamic Running & Jumping Warm-Up (high knees, butt kicks, skipping, bunny hops, kangaroo hops, froggy hops, gorilla hops, single leg jumping)
2) Jump Rope Warm-Up & Drills (singles, one-legged, running, high knees)
3) Banded Pull Apart Series (palms down, palms up, lat raise, front raise, face pull, screw-ins)
4) Barbell Pec Smash w/Rear Delt Tack & Floss
SKILL: Double Under’s, Kipping, Pull-Ups
ACTIVE MOBILITY
1) Plantar Surface
2) Anterior Shin & Calf Smash
3) Calf Stretch
4) Lat & T-Spine Stretch
WOD: Perform the following for time; alternate exercises:
50/40/30/20/10 reps DU’s
25/20/15/10/5 reps Pull-Ups
**15-minute time cap
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Side Plank w/One Foot On Bench, 10s hold/5s rest – repeat for 3-minutes
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility